Body Scan Meditation (30 Minutes)

When I started meditating, I hated the body scan. The teacher would say, “now feel your left foot” and I’d want to scream, “what do you mean, FEEL my left foot?” When I told him about my very negative reaction, he suggested I approach those feelings with curiosity. That suggestion really annoyed me. Why would I turn towards the negative feelings? Despite the annoyance, frustration and anger, I persisted. Then I began to notice that these feelings were prevalent in other parts of my life. I’d feel mild lingering of annoyance, frustration and anger when I was standing in line at the grocery store, talking to clients, talking to opposing counsel, talking to my mom, and on and on.

That was my “ah ha!” moment. Meditation allows us to observe our mind and it’s a snapshot of our mindstate – how we interact in our world. So, if you find yourself feeling frustrated with the body scan, I feel your pain! My best suggestion is to keep at it and turn towards whatever feelings, sensations (or lack of sensations) that may arise.

I’m a lawyer. I help solve complex debt problems. I also work with entrepreneurs seeking to make a difference in society. I am writing a book on mindfulness for lawyers titled The Anxious Lawyer. I love bringing mindfulness to lawyers and other professionals to cultivate a sense of ease, introspection, and focus. I’m an introvert. Read more…